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Monday 1.23.17 Workout of the Day

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work:  

Strict Pull Ups – Every 30 Seconds For 10 Sets Perform

S(1-2 Negatives) RX(2-4 Strict Pull Ups) RTG(2-4 Strict Chest to Bar Pull Ups)


12 Min AMRAP:
30 Wallballs S(14/10) RX/RTG(20/14)
20 Power Snatch S(55/35) RX/RTG(75/55)
10 Ring Dips S(10 Box Dips) RTG(5 Ring Muscle-ups)


WOD Tips:

-The strength/skill work is set up for you to be able to accumulate a good volume of strict pull ups in a short period of time.  Doing a set every 30 seconds is VERY quick so keep your sets smaller than you might think so you can be consistent across all 10 sets.  You can always increase your sets as you go, so stay on the smaller side in order to keep the quality up.  You can do both pull ups and chin ups during these sets depending on what you want to work on more.   If you can’t do 1-2 negatives each round, try to do ring row negatives or feet elevated ring rows similar to what we did last week. 

-“Gridlock” will be a shorter workout with lighter weights so the goal is to go as close to unbroken as possible.  Most people should aim to do the wall balls in 2 sets and the power snatches in 2 sets as well, so pick a weight for the snatches that you can do 15+ reps in a row with when fresh.  Try to hang on for the dips/muscle ups and do these unbroken.  Aim to get at least 3 rounds in this workout.